Sleep Better With Restless Leg Syndrome: You probably know the feeling: restless, uncomfortable legs that seem to go crazy by themselves so they twitch and ache or itch. One such condition, termed Restless Leg Syndrome (RLS).
Sleep Better With Restless Leg Syndrome: This can be a devastating neurological condition, affecting millions of people worldwide, which makes it almost impossible to relax and receive the sleeping hours that you so desperately need.
An uncontrollable urge to move your legs can make you feel fidgety, irritable, and unable to sleep (especially at night when you are trying to sleep).
Fortunately, even if you are experiencing the difficult symptoms of RLS, there are proven methods to work on improving the quality of your sleep. You can use easy lifestyle changes and home remedies to ease the pain of RLS, Finally have a good night sleep; wake up without feeling snoot and fresh.
In this blog, we will explore the following topics…What is Restless Leg Syndrome (RLS), how does it affect your sleep, home remedies for RLS, tips to get rid of RLS symptoms.
Regardless of whether your RLS is mild or severe, there are strategies that can help reduce your symptoms while also vastly improving the quality of your sleep. Let us look at how you can experience more natural control with RLS and improve your quality of life.
Sleep Better With Restless Leg Syndrome: Willis-Ekbom disease, commonly referred to as Restless Leg Syndrome (RLS), is a neurological disorder characterized by an uncontrollable urge to move your legs. This craving is usually associated with a feeling discomfort that could be classified as feeling of creepy crawling, tingling, itching or pain.
The symptoms are typically most severe late in the day or at night, when you are trying to wind down or sleep. Consequently, many RLS sufferers have a hard time getting to sleep and staying asleep all night long, making them feel tired all the time and sleepy during the day.
Although RLS can occur at any age, it’s more common in adults and tends to become more frequent with older age. These symptoms can range from mild sensations that are so easy to ignore, to significant discomfort that disturbs sleep almost every night.
Restless legs syndrome (RLS) is a neurological condition affecting sleep against which sleep quality can be adversely impacted. Because lying down or at rest tends to trigger RLS symptoms, it is especially difficult to sleep.
A sensation that makes you to move your legs regularly – at times even uncontrollably – disturbs the sleep cycle so you do not enter the deeper, more restorative stages of sleep. This can lead to tossing and turning, waking constantly, and trying to get a night of good sleep, which is often impossible.
RLS can rob you of sleep, meaning you wake up tired, irritable, and unable to focus during the day. The constant interference with sleep due to RLS can eventually manifest in a range of other problems over time: diminished cognitive performance, reduced memory ability, and even a heightened vulnerability to mental health problems like anxiety and depression.
We are not exactly sure what causes RLS, but it seems like there is a link to dysfunction in pathways in the brain that handle dopamine. Dopamine is, of course, a neurotransmitter involved in muscle movement, and when this activity goes awry, it might trigger the uncomfortable sensations we feel with RLS.
Iron deficiency, drinks at pregnancy, and even other illnesses diabetes, kidney failure, podopathy, etc.—can make RLS look farther, creating sleep at the age of rls.
Sleep Better With Restless Leg Syndrome: If you are experiencing RLS and its disruption of sleep, there are many home remedies for RLS that can help you.
Without requiring prescriptions, these remedies aim to relieve your discomfort, loosen your muscles and enhance your sleep in general. We will explore some of the best strategies for relief from RLS along with some better sleep practices.
Regular physical activity is one of the best methods for combating RLS symptoms and helping to facilitate sleep. This can eliminate these uncomfortable sensations.
Occurring in your legs Regular practice of physical activity helps in improving the circulation, relaxes the muscle tension and increases the dopamine production in the body which helps eliminate these discomfort sensations in your legs.
But do not exercise too close to bed; that could work the other way around, and intensify your symptoms.
Walking: Taking a stroll can promote circulation and relieve RLS.
Swimming: The gentle nature of water can relieve pressure from your muscles and improve circulation throughout your body.
Stretching or Yoga Muscle and leg tensions can be alleviated with some soft stretches or yoga poses.
Strength Training: Light weightlifting or bodyweight exercises (like squats, lunges) will also enhance muscle tone and circulation.
Regular exercise 30 minutes of moderate exercise daily—can minimize the effects of RLS and allow you to sleep better at night.
Use heat or cold: Using heat or cold on your legs can help with the pain of RLS more immediately. While cold can numb the area and lessen inflammation, heat relaxes the muscles. You may try both kinds of therapy and see which works better for you.
A bath where the bath water is warm: Bathe before sleeping to help your muscles relax so that you can sleep more comfortably. Tip: Add some Epsom salts or a few drops of lavender essential oil for some extra relaxation.
It’s also due in part to sex but don’t think that’s the only option here.
Cold packs: Using a cold compress or ice pack on your legs for short intervals of time can help alleviate swelling and discomfort if your symptoms feel inflamed.
Sleep Better With Restless Leg Syndrome: Magnesium and iron deficiencies have been associated with the worsening of RLS symptoms. Checking that you are reaching enough quantities of these indispensable nutrients might relieve pain and find better sleep.
Magnesium: magnesium relaxes your muscles and nerves and can be taken as a supplement or absorbed by your skin by taking a warm Epsom salt bath. Amazingly some people have discovered that simply using magnesium supplements prevents RLS symptoms and they sleep better too if they use topical magnesium oils.
Iron: Low levels of iron, especially some in the brain, can play a role in RLS symptoms. Foods like spinach, lentils, and lean meats that are rich in iron will help to boost iron levels naturally.
For instance, check with your doctor about whether you might need supplementation if you believe that an iron deficiency is prompting your RLS.
Always talk with your healthcare provider before starting any new supplementation protocol to ensure your dosing is correct and side effects are avoided.
A bedtime routine cues relaxation and readiness for sleep for a body that also needs help from RLS. Following good sleep hygiene practices will help limit your chances of experiencing an RLS flare-up and will potentially aid your sleep quality.
You may be interested:10 tips to go to bed at the same time each night: Try as much as possible to sleep at the same time every time, including the weekend, it will help to regulate your circadian rhythm
Have a pre-sleep routine reading, stretching, or soothing music lets the body know it is time to relax.
Avoid screens before bedtime: Background blue light from phones, tablets, and computers can inhibit melatonin and make it difficult to sleep. Try to shut off outside screens 1–2 hours before bed.
Create a restful sleeping environment: Make your bedroom a serene sanctuary, where you have a cool, dark and quiet space to sleep. If need be, use blackout curtains, earplugs, or a white noise machine.
You can improve the quality of sleep, even in the presence of RLS symptoms, by establishing a calming bedtime routine and a sleep-promoting environment.
Sleep Better With Restless Leg Syndrome: Restless Leg Syndrome can severely disrupt your sleep and comfort levels in life, and while many face considerable need for medications in order to alleviate their symptoms.
In fact, steps you can take to help you to regulate and cope with RLS, through both lifestyle changes and home remedies, to lead a more normal life. Regular exercise, temperature therapy, supplementation, and improving sleep hygiene can all relieve RLS discomfort, letting you enjoy better nights of sleep.
These simple yet effective strategies can significantly improve your sleep quality and help you control your RLS without medication. If your symptoms continue or are interfering with your life, you need to see a health professional to discuss other treatments.
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